This is a simple mindfulness meditation to bring you into the present moment.
So let's begin by feeling into the body.
Beginning with the top of your head.
Your forehead.
Your facial muscles.
Your ears.
The back of your head.
Your neck and throat.
Your shoulders.
Your arms and hands and fingers.
Your chest.
Your upper back.
Feeling into your torso.
Your middle back.
Your hips and pelvis.
Your lower back.
Your buttocks.
Feeling where you are seated right now on the chair.
And your upper legs.
Knees.
Lower legs.
Ankles.
Feet and toes.
Feeling and sensing your body.
Feel yourself present in the here and now.
And now notice what you can hear.
What you can smell.
What you can sense or taste in your mouth.
And what you can see even if your eyes are closed.
And notice what you can touch.
And now pay attention to your breath.
Your in breath.
And your out breath.
Notice the rise and fall of your diaphragm as you breathe in and out.
Feeling sensations on your nostrils with the in breath and the out breath.
Feel and sense the different sensations of the in breath and the out breath.
Drawing in and letting go.
And notice that small gap between the in breath and the out breath and the in breath.
I want you to take a minute now to simply focus on your breath.
Observe your breath.
Notice your breath as if you were a scientist who's never seen or noticed breathing before.
It's very normal for thoughts and feelings to interfere when you have decided to focus on your breath.
The ego mind has been programmed for busyness.
For the next 10 minutes I invite you to continue to focus on your breath.
And throughout this meditation I'm going to be gently guiding you in the art of mindfulness.
So let's return to the breath.
The mind can feel like a cassofony of thoughts.
This is normal.
Simply observe the thoughts.
Don't attach yourself to any of them.
As soon as you become aware that you've drawn into a thought,
Simply return to the breath.
The we cannot push thoughts away.
But we can transcend thoughts by observing and refocusing on the breath.
Feelings of impatience,
Discomfort,
Irritation and the thoughts that you are somehow wasting your time are all very common when you begin to meditate.
But that's just your ego mind trying to distract you from truly connecting with the present moment.
No matter what you're feeling or thinking,
Return to the breath.
The purpose of mindfully meditating is to connect with your soul.
The ego will do anything to sabotage your meditation because it wants to be in charge.
Return to the breath.
Learning to sit with yourself and just be can be one of the hardest things to do.
This is why the Buddhists call mindful meditation true fearlessness.
Emphasizing the self and back to the breath.
Sitting in stillness,
Observing,
Not attaching,
Being and returning to the breath.
Sit with yourself with kindness and compassion.
Seeing yourself in this present moment as you would a dear friend.
And returning to the breath.
Letting go of judgement or any self criticism.
Meeting yourself exactly as you are right now with kindness and compassion.
And allowing this experience of mindfulness to be what it is.
And allowing every future experience of mindfulness to be what it is.
For that is the art of mindfulness.
Experiencing and accepting every present moment as it is.
What is we think it should be?
There is no such thing as not being able to meditate for the art of mindfulness is simply sitting with yourself.
With compassion.
Observing.
Breathing.
Here you are in mindfulness.
In quietude.
In stillness.
In stillness is the silent prayer and the pathway to your soul.
And now send love and gratitude to yourself for taking the time to become mindful and present.
Well done.
Namaste.
